SHOULDERS          6/29/12


#1  Standing BB Push Press - 4 reps
      Toes to Bar - 8 reps


      Start a timer.  When you start the timer and on even minutes, do 
      4 push presses.  On odd minutes, do 8 Toes to Bar.
      Do 16 sets.  8 sets of push press and 8 sets of toes to bar.


#2  Standing BB Shoulder Press          10 - 7 reps


#3  Do 2 rounds of:


      Handstand Pushup - 20 seconds
      Suicide on the 50 meter course - 1 rep
      American Kettlebell Swing - 20 reps


      Rest between rounds.


      

LEGS          6/28/12


#1  30" Box Jump - 30 reps (this is one set)


#2  BB Squat          5-5 reps


#3  Burpee - 30 reps (this is one set)


#4  BB Front Squat          4-4 reps


#5  Air Squat - 100 reps (this is one set)


#6  BB Squat Clean          3-3 reps


#7  Do 3 minutes of:


      Sprint 25 meters (90% effort)
      Walk 25 meters


#8  BB Clean and Jerk          2-2 reps

BACK          6/26/12

#1  Strict Weighted Pullup

      Set 1 - 8 reps, then set down weight, then unweighted strict pullups to failure
      Set 2 - 6 reps, then set down weight, then unweighted strict pullups to failure
      Set 3 - 4 reps, then set down weight, then unweighted strict pullups to failure

      Rest between sets.  Go as heavy as you can for each set.

#2  Do 2 rounds of:

      BB Stiff Leg Deadlift - 12 reps
      DB Farmers' Walk - 100 meters
      DB Reverse Fly - 12 reps
      BB Overhead Squat - 12 reps
      Cable Row - 12 reps

      For the overhead squat, go as light as you need to, in order to have good technique.
      Feel free to use a PVC pipe or broomstick.

      Rest between rounds.

#3  BB Row

      Start a timer.  At the beginning of each minute, do 6 reps.  10 total sets. 
      Try to use the same weight for all 10 sets.

CHEST           6/25/12

#1  Do 2 rounds of:

      BB Clean - 5 reps

      BB Standing Shoulder Press - 5 reps

      BB Front Squat - 5 reps

      BB Bench Press - 5 reps

      Rest between rounds.  Try not to release the bar for the first 3 exercises (15 reps).

#2  Crossfit (hand release) Pushup 

      Start a timer.  At the beginning of each minute, do 15 pushups.  

      Do 6 sets.

#3  BB Bench Press PAUSE          12 reps

      With a partner, take turns doing 2 reps at a time, until each person does

      12 reps.  Go as heavy as you can.  Your rest is while your partner works.

#4  Do 3 rounds of:

      BB Incline Bench Press

      Run 100 meters in less than 20 seconds

      Stability Ball Alternating DB Chest Press - 12 reps

      Rest between rounds.  

      For the incline bench press, do:

            Round 1 - 10 reps

            Round 2 - ADD 25 lbs and go to failure

            Round 3 - SUBTRACT 25 lbs from the weight you used in Round 1, 

            and go to failure.

      

SHOULDERS          6/23/12


#1  Standing DB Shoulder Press          15-12-9-6-3 reps
      Run          250 meters - 200 meters - 150 meters - 100 meters - 50 meters


      #1 is continuous work.  No prescribed rest.  Do 15 presses, then run 250m, 
      then 12 presses, then run 200 meters, etc.


#2  In 5 minutes, do as many rounds as you can of:


      BB Push Press - 12 reps
      BB Shrug - 12 reps
      Kettlebell Sumo High Pull - 12 reps
      DB Lateral Raise - 12 reps


#3  Do 2 rounds of:


      Double Unders - 24 reps
      BB Jerk - 4 reps


      Rest between rounds.  
      
      

LEGS          6/22/12


#1  Sprint - 50 meters          6 reps


      Your effort level is:  Set 1 - 60%,  Set 2 - 70%, Set 3 - 80 %
      Sets 4, 5, and 6 - 90%
      
#2  BB Overhead Squat          12-12-12 reps


      Take it easy on the overhead squat.  If you need to use a broomstick or a
      piece of PVC to practice the technique,  instead of the barbell, go right ahead. 
      Good posture, weight in your heels, knees out wide.


#3  BB Deadlift          1-1-1-1 rep


      The loads are as follows:  Set 1 - 75% of your 1RM, Set 2 - 80% of your 1RM,
      Set 3 - 85% of your 1RM, Set 4 - 90% of your 1RM


#4  BB Squat Clean          2-2-2-2 reps


      This is a progression.  Start with a weight you can easily manage, and then
      add weight each set.


#5  Do 1 round of:


      30" Box Jump - 1 minute
      Run 200 meters and carry stuff
      Jump Squat - 20 reps


      For the run and carry stuff, put 2 DB's (50 lbs) at the 50 meter line.  From 
      the start (or zero meter line), run to the 50 meter line, grab a DB, and bring it
      back to the start.  Repeat for the other DB.


#6  BB Squat - 21 reps
      Tire Pull (60 lbs in tire) - 25 meters
      BB Squat - 15 reps
      Tire Pull (60 lbs in tire) - 25 meters
      BB Squat - 9 reps
      Tire Pull (60 lbs in tire) - 25 meters


      #6 is continuous work.  No prescribed rest.  

BACK          6/20/12

#1  BB Row          10-6-2-14 reps

      This is 4 sets.  Rest between sets.

#2  Pullup          14-13-12-11-10-9-8 reps

      This is 7 sets.  Rest between sets.
      You can do these pullups weighted, unweighted, strict, kipping.
      You pick.


#3  Do 2 rounds of:

      BB Deadlift - 1 minute
      REST - 1 minute
      DB Snatch - 7 reps per side


      Rest 3-5 minutes between rounds.

CHEST          6/19/12


#1  BB Bench Press PAUSE          8-4-2-1 


      This is 4 sets.  Rest between sets.  The load for each set is:
      Set 1 - 75% of your 1RM, Set 2 - 80% of your 1RM
      Set 3 - 85% of your 1RM, Set 4 - 90% of your 1RM


#2  Do 3 rounds of:


      Crossfit (hand release) Pushup - 20 reps
      Air Squat - 15 reps
      Pullup (Kipping or strict, you pick) - 10 reps
      BB Bench Press - 5 reps


      Rest between rounds.


#3  BB Incline Bench Press


      Set 1 - 12 reps - REST 30 seconds - 8 reps
      Set 2 - 9 reps - REST 30 seconds - 6 reps
      Set 3 - 6 reps - REST 30 seconds - 4 reps


      

SHOULDERS          6/17/12

#1  Do 3 rounds of:

      Standing BB Shoulder Press
      Cable Row - 12 reps
      BB Push Press

      To determine the reps for the shoulder press and push press, put the numbers
      6 - 15 in a bowl, and pick a different number for each round.  So, if you pick the
      number 9 for the first round, you would do 9 shoulder presses, 12 rows,
      and 9 push presses.

      Rest between rounds.

#2  BB Sumo High Pull

      Start a timer.  At the beginning of each minute, do 7 reps.
      Ten total sets.

#3  BB Jerk          1-1-1-1 rep

      This is 4 sets.  Rest between sets.  The load for each set is:
      Set 1 - 70% of your 1RM, Set 2 - 75% of your 1RM
      Set 3 - 80% of your 1RM, Set 4 - 85% of your 1RM
     

LEGS          6/16/12


#1  BB Squat          1-1-1-1 rep


      This is 4 sets.  Rest between sets.  The load for each set is:
      Set 1 - 75% of your 1RM, Set 2 - 80% of your 1RM
      Set 3 - 85% of your 1RM, Set 4 - 90% of your 1RM
      Get warmed up before you start #1.


#2  BB Deadlift - 18 reps


#3  BB Squat Clean - 4 reps


#4  400 meter run - we will post our times


#5  BB Deadlift - 6 reps


#6  BB Squat Clean - 12 reps


#7  BB Front Squat          3-3-3-3 reps


      This is 4 sets.  Rest between sets.
      This is a progression.  Start with a weight you can easily manage,
      and then increase weight each set.


Times for the 400 meter run:


Rob Tijerina - 1:21
Scott Johnson - 1:21
Dave Mechem - 1:24
Carlo Anguiano - 1:25

BACK          6/14/12


#1  Strict Pullups          6-4-2-12 reps


      Weighted or unweighted.  You pick.
      This is 4 sets.  Rest between sets.


#2  BB Row          15-12-9-6-3 reps
      Jump Squat          3-6-9-12-15 reps


      #2 is continuous work.  No prescribed rest.
      Do 15 rows, then 3 jump squats, then 12 rows, then 6 jump squats, etc.


#3  Do 2 rounds of:


      BB Front Squat - 10 reps
      High Knees - 50 meters
      Sprint - 50 meters
      Cable Row - 15 reps


      Rest between rounds.

CHEST          6/13/12


After a thorough warmup:


#1  BB Bench Press


      Start with 3 reps @ 75% of your 1RM


      CONTINUE TO DO SETS OF 3 REPS, ADDING 10 LBS PER SET, 
      UNTIL YOU FAIL.
      Once you fail, you are done with #1.
      Rest between sets.


#2  Crossfit (hand release) Pushup - 90 reps


      With a partner, take turns doing 9 reps at a time, until each person does 
      90 reps.


#3  BB Bench Press PAUSE - 12 reps


      12 reps is your target, but go to failure.
      This is just one set.


#4  Do 2 rounds of:


      Partner Wheelbarrow - 25 meters
      DB Bench Press - 15 reps
      Toes to Bar - 10 reps
      BB Bench Press - 5 reps
      Burpee Pullup - 10 reps
      BB Squat Clean - 2 reps


      Rest between rounds.

SHOULDERS          6/11/12

#1  Handstand Pushups

      Do 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc.
      Continue until you can't finish the required number of reps for that minute.

#2  Standing BB Shoulder Press          4-4-4-4 reps

      This is a progression.  Start with a weight you can easily manage, and then add
      weight each set.

#3  Do 3 rounds of:

      BB Thruster - 3 reps
      BB Push Press - 3 reps
      BB Jerk - 3 reps
      BB Shrug - 18 reps

      Rest between rounds.  Use the same bar and weight for the first 3 exercises.
      Use a different bar with more weight for the shrug.

LEGS          6/10/12

#1  Do 3 rounds of:

      DB Thruster - 10 reps
      Toes to Bar - 10 reps
      BB Clean and Jerk - 2 reps

      Rest between rounds.

#2  BB Squat  (5 sets)

      Set 1 - 2 reps with your 1RM (minus 100 lbs)
      Set 2 - 2 reps with your 1RM (minus 80 lbs)
      Set 3 - 2 reps with your 1RM (minus 60 lbs)
      Set 4 - 2 reps with your 1RM (minus 40 lbs)
      Set 5 - 2 reps with your 1RM (minus 20 lbs)

#3  BB Front Squat          15-12-9-6-3 reps
      24" Box Jump          15-12-9-6-3 reps

      Do 15 squats, then 15 box jumps, then 12 squats, then 12 box jumps, etc.
      #3 is continuous work.  No prescribed rest.

#4  BB Overhead Squat          10-10-10 reps

      Don't go too heavy on this.  If you need to use a broomstick or a PVC pipe
      instead of a bar, in order to maintain good posture and technique, go right ahead.

#5  Burpee          60 reps

      With a partner, take turns doing 6 reps at a time, until each person does 60 reps.
      Your rest is when your partner is working.

BACK          6/8/12

#1  BB Row          20-10-2-2-2 reps

#2  Strict Weighted Pullup

      Start a timer.  At the beginning of each minute, do 6 reps.  
      Ten total sets.  Try to use the same weight for all sets, but
      if you need to decrease weight, or do unweighted pullups, or kip,
      that is fine too.

#3  Do 2 rounds of:

      Double Under - 1 minute
      REST - 1 minute
      Burpee Pullup - 1 minute
      REST - 1 minute
      Cable Row - 1 minute

      Rest 3-5 minutes between rounds.

CHEST          6/7/12

#1  In 5 minutes, do as many rounds as you can of:

      BB Bench Press - 5 reps 
      Pullup - 10 reps (strict or kipping)
      Crossfit (hand release) Pushup - 15 reps
      Air Squat - 20 reps

#2  BB Bench Press NEGATIVES          1-1-1-1-1 rep

      This is a progression.  Start with a weight you can easily manage, 
      and then try to increase weight each set.

#3  BB Bench Press 4,000 lbs

      As quickly, and in the fewest reps possible, press a total of 4,000 lbs.
      20 reps of 200 lbs, for example, would give you a total of 4,000 lbs.
      Other examples (rounding up to the nearest full rep):
      145 lbs for 28 reps
      165 lbs for 25 reps
      185 lbs for 22 reps
      205 lbs for 20 reps
      225 lbs for 18 reps

      You pick the weight.  You can do it in one set.  You can do multiple sets.
      You can increase or decrease the weight as you go.  Do any combination you
      want, as long as you press a minimum total of 4,000 lbs.  

      DO ALL OF YOUR REPS BEFORE THE NEXT PERSON STARTS. 


#4  BB Incline Bench Press PAUSE          6-12 reps


#5  In 5 minutes, do as many rounds as you can of:


      BB Bench Press - 3 reps
      Pullup - 6 reps (strict or kipping)
      Crossfit (hand release) pushup - 9 reps
      Air Squat - 12 reps
     
      

SHOULDERS          6/5/12

#1  Do 5 rounds of:

      Pullup - 5 reps
      Standing DB Push Press - 10 reps
      Air Squat - 15 reps

      #1 is continuous work.  No prescribed rest.

#2  Standing BB Shoulder Press (1.5 REP)          5-3-7 reps

      One rep equals:  From the starting position, press the weight halfway up,
      come back to the starting position, and then press the weight all the way up.

#3  Do 5 rounds of:

      Handstand Pushup - 15 seconds
      REST - 45 seconds

      Pace yourself.  Try to get about the same number of reps each round.

#4  Do 2 rounds of:

      Run 200 meters
      45 lb. plate Front Raise - 12 reps
      DB Snatch - 3 reps per side
      BB Push Press - 6 reps
      DB Reverse Fly - 12 reps
      BB Thruster - 6 reps
      
      Rest between rounds.

LEGS          6/4/12


#1  Sprint 50 meters - 7 reps


      Your effort level for each of the sprints should be:
      Rep 1 - 50%, Rep 2 - 60%, Rep 3 - 70%, Rep 4 - 80%
      Rep 5, 6, and 7 are all at 90%.  


      There are ZERO reps at 100%


#2  Tabata Air Squat - Do 8 rounds of:


      Air Squat - 20 seconds
      REST - 10 seconds


#3  BB Squat          3-3-3-3-3 reps


      This is a progression.  Start with a weight you can easily handle,
      and then increase weight each set.


#4  BB Clean and Jerk - 20 reps


      With a partner, take turns doing 2 reps at a time, until each person
      does 20 reps.  Your rest is when your partner is working.


#5  Do 2 rounds of:


      BB Squat (1.5 REP) - 3 reps
      Run 200 meters
      DB Thruster - 15 reps
      30" Box Jump - 15 reps
      BB Deadlift - 6 reps


      Rest between rounds. 

BACK          6/2/12


#1  After a thorough warmup, do 1 round of:


      Strict Weighted Pullup to failure - 40 lbs
      Suicide on the 50 meter course - 1 rep
      Strict Weighted Pullup to failure - 20 lbs
      24" Box Jump - 20 reps
      Strict Unweighted Pullup to failure 


#2  BB Row


      1st set - goal is 10 complete reps, but do as many complete reps as you can,
                  and then do 2 partial reps.
      2nd set - goal is 6 complete reps, but do as many complete reps as you can,
                  and then do 2 partial reps.


      Work hard on the partial reps.  Rest between sets.


#3  Do 2 rounds of:


      BB Stiff Leg Deadlift - 10 reps
      DB Pullover - 10 reps
      Cable Row - 10 reps
      DB Snatch - 5 reps per side


      Rest between rounds.  

CHEST          6/1/12

#1  Do 2 rounds of:

      Stability Ball Pushup - 30 reps (2 hands on bench, one foot on ball)
      Reverse Bear Crawl - 25 meters
      Toes to Bar - 15 reps
      DB Incline Press - 15 reps

      Rest between rounds.

#2  BB Bench Press PAUSE          8-6-4-10 reps

#3  Do 2 rounds of:

      BB Squat Clean - 30 seconds
      REST - 30 seconds
      BB Standing Shoulder Press - 30 seconds
      REST - 30 seconds
      BB Front Squat - 30 seconds
      REST - 30 seconds
      BB Bench Press - 30 seconds

#4  BB Incline Press (1.5 REP)          2-2-2-2 reps

      This is not a progression.  Go as heavy as you can on each set.